Supta Virasana - Reclining Hero Pose

Reclining Hero Pose
Caution: Supta Virasana, the reclining variation of Virasana, is an intermediate pose. DO NOT perform this pose unless you can sit your buttocks relatively easily on the floor between your feet.

(soup-tah veer-AHS-anna)
supta = lying down, reclining
vira = man, hero, chief (compare Latin vir, “man,” the root of English words virile and virtue)

The Supta Virasana (Reclining Hero Pose) is considered an intermediate level pose. It is not a very popular pose as the pose itself is slightly difficult. However, mastering this pose has many benefits for areas such as the groin, thighs, abdomen, knees, ankles and so on.

Steps :
1. Start this posture by first performing the Virasana (Hero Pose).

2. Place your hands by your sides.

3. Exhale and lean backwards towards the floor.

4. Take your weight on to your hands and then your elbows and forearms.

5. When you are leaning on your elbows, put your hands at the back (on the pelvis)

6. Now release the buttocks and lower back by pushing yourself downwards towards your tailbone.

7. You can finish reclining by going onto the floor or by reclining onto a support. If you are using blankets for support ensure that you have at least two of them at the same height. This will help to support your spine while you are moving downwards.

Hold this posture for about 30 seconds and up to 1 minute.

As you master this pose, you can hold it for up to 5 minutes.

Precautions :
This pose should not be practiced unless it is under the guidance of an experienced yoga teacher.
This is even more the case if you suffer from any problems related to the knee, back or ankle

Beginner’s Tip :
Most people find this pose difficult to practice. There are however, some tips which can aid in practicing the Reclining Hero Pose. One beginner’s tip for Reclining Hero Pose is to keep your knees spread out. This will make it easier for you to put your lower back onto the mat while doing the pose. To prevent your thighs from sliding apart while doing this pose, try holding a thick book between your thighs. You can also use a strap to tie your thighs together before you start this pose.

Benefit To Body Part :
The quadriceps is stretched.
It also helps the digestive system to function better and improves digestion.
It helps to strengthen the arches.
The tendons, ligaments and many smaller muscles in the knee are also stretched during this posture.
It helps to relieve tired legs.
This pose is also useful as it helps to relieve menstrual pain symptoms.
It stretches the abdomen, ankles, deep hip flexors and thighs as well.

Therapeutic Applications :
It is useful and helps in the treatment of sciatica.
It helps to deal with sleeping disorders such as insomnia.
Digestive problems, intestinal gas, acidity and so on can be treated by doing this posture.
Respiratory ailments like asthma or other diseases like arthritis can also be treated with this pose.
It is recommended for helping people who suffer with high blood pressure.
Colds, headaches, diarrhea, flat feet, varicose veins, infertility, menstrual problems are other areas where this posture can help.

Variations :
You can make the pose more intense by extending your arms on the floor. They should be above your head.
You can start the pose with Supta Ardha Virasana which is a half way variation of the pose. The term Supta means half.

Preparatory Poses :
Child’s Pose (Balasana).
Hero Pose (Virasana)
Cobra Pose (Bhujangasana)


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  1. Hi guys, I have made it for the first time (what a surprise it was) and I am confused. The second my back hit the floor and I have started to breathe in the pose, I felt like there was an emotional dam blown and began to laugh, cry a bit and had a feeling like a billion bugs... Any clue what happened? Thanks. Miro

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